Hello everyone!
It's my first post on the forum so let me quickly present myself - I'm a 25 yo Belgian currently living in Latin America and I've been taking care of my nutrition and overall health for quite a long time now.
I entered the workforce relatively recently and it presented a few new challenges regarding workouts and nutrition in general (I had to adapt workout and cooking habits to 10-12h work days)
I went through the stickies which answered most of my questions, but I still have a few of them!
First, the basics:
I'm 171cm tall and weight 70kg. I hover around 20% body fat (probably a little higher now since I just came back from 3 weeks end-of-year holidays). Personally, I've always considered my metabolism to be (very) slow, but that's probably a bit subjective.
As the title indicates, my key goal is really to lower body fat (if I could reach 13% it would be perfect).
During a regular week, I workout 3 times (about to start the AllPro routine) and run 2 times 30 minutes. Additionally, I go to work and back by bike (20 minutes each time). The rest is office work so quite sedentary
I used the freedieting calculator which suggests 2,400kcals TDEE with 5 days a week of regular exercise so I'm aiming for a 2,000kcals diet.
Diet-wise I'll aim roughly 140g proteins, 70g fats and the rest on carbs. I always eat whole foods and cook my meals so I don't think I need to list my meals unless it interests someone? I'll just balance the quantities to hit the macro requirements.
Now, for the questions:
1) Due to the work schedule, I workout in the morning, waking up at 5.45am and working out before breaking fast. My usual breakfast is overnight oatmeal with skimmed milk, almonds and red fruit mix. Should I break fast before workout with a small shake? Or is it fine to breakfast post-workout? Should I add proteins in the morning or is it fine as is?
2) My principal fat source is almond but I find it a little hard to hit the 70g fats with my usual diets (I don't eat a lot of eggs and cooking oils are not filling). The problem is that I can't really eat 100g of almonds a day otherwise it'll get a little expensive! What do you recommend?
3) So far in my life, I've never ever supplemented myself nor have I used shakes in my diets. Are there any benefits to start doing so given my objectives?
4) My curse is that I do love desserts and when I diet too strictly I tend to "crack" and do a massive sweet&sugar overload every once in a while. I think a "daily treat" could help to avoid this (maybe as part of the DCA?). Still, what would be an ideal "daily treat" aligned with my goals aside from dark chocolate?
I think the post is long enough! I also appreciate any additional advice you could give me to improve my overall health and eating habits!
Thanks in advance and best to all!
It's my first post on the forum so let me quickly present myself - I'm a 25 yo Belgian currently living in Latin America and I've been taking care of my nutrition and overall health for quite a long time now.
I entered the workforce relatively recently and it presented a few new challenges regarding workouts and nutrition in general (I had to adapt workout and cooking habits to 10-12h work days)
I went through the stickies which answered most of my questions, but I still have a few of them!
First, the basics:
I'm 171cm tall and weight 70kg. I hover around 20% body fat (probably a little higher now since I just came back from 3 weeks end-of-year holidays). Personally, I've always considered my metabolism to be (very) slow, but that's probably a bit subjective.
As the title indicates, my key goal is really to lower body fat (if I could reach 13% it would be perfect).
During a regular week, I workout 3 times (about to start the AllPro routine) and run 2 times 30 minutes. Additionally, I go to work and back by bike (20 minutes each time). The rest is office work so quite sedentary
I used the freedieting calculator which suggests 2,400kcals TDEE with 5 days a week of regular exercise so I'm aiming for a 2,000kcals diet.
Diet-wise I'll aim roughly 140g proteins, 70g fats and the rest on carbs. I always eat whole foods and cook my meals so I don't think I need to list my meals unless it interests someone? I'll just balance the quantities to hit the macro requirements.
Now, for the questions:
1) Due to the work schedule, I workout in the morning, waking up at 5.45am and working out before breaking fast. My usual breakfast is overnight oatmeal with skimmed milk, almonds and red fruit mix. Should I break fast before workout with a small shake? Or is it fine to breakfast post-workout? Should I add proteins in the morning or is it fine as is?
2) My principal fat source is almond but I find it a little hard to hit the 70g fats with my usual diets (I don't eat a lot of eggs and cooking oils are not filling). The problem is that I can't really eat 100g of almonds a day otherwise it'll get a little expensive! What do you recommend?
3) So far in my life, I've never ever supplemented myself nor have I used shakes in my diets. Are there any benefits to start doing so given my objectives?
4) My curse is that I do love desserts and when I diet too strictly I tend to "crack" and do a massive sweet&sugar overload every once in a while. I think a "daily treat" could help to avoid this (maybe as part of the DCA?). Still, what would be an ideal "daily treat" aligned with my goals aside from dark chocolate?
I think the post is long enough! I also appreciate any additional advice you could give me to improve my overall health and eating habits!
Thanks in advance and best to all!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2RmbX6J
0 comments:
Post a Comment